anthrzrbld101 
"My goal is to bulk up to about 200 pounds or 225 and then cut for competition"
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Monday
Chest
bench 8-10 reps 3 sets last set max
dumbell bench 8-10 reps 3 sets
dumbell pullover 8-10 reps 3 sets
dumbell flyes 8-10reps 3 sets
triceps
tricep extension 8-10 reps 3 sets
skull crushers 8-10 reps 3 sets
dips wieghted 8-10 reps 3 sets
abs
Ab cruch 25 reps
wieghted sit up 20 reps
Tuesday
Bicep
bicep curl
hammer curl
barbell burl all of these 8- 10 reps 3 sets
preacher curl
cable curl
back
pull up
t row
back machine all 8-10 reps and 3 sets
lat pulldown
Wednesay
shoulders
arnold press
shoulder press 8-10 reps 3 sets
overhead press
side raise
Traps
shrug
dummbell shrug 8-10 reps 3 sets
thursday
legs
squat
donkey raise
calf raise
leg extension 8- 10 reps 3 sets
leg press
hamstring curl
Friday
arms
bicep curl
hammer curl
tricep extension
skullcrusher
arnold press 8-10 reps 3 sets
barbell curl
overhead press
abs
crunch
wieghted sit up 25 reps 3 sets |
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